CrossFit Inventive – CrossFit


Frog Stretch 60 sec Each Side

Spiderman Lunge Hold 60 sec Each Side

Lower Back/Hipflexor 60 sec Each Side

Calf Stretch 30 sec Each Side

40 Calf Pumps

Warmup Set 1

20 Double Unders

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

Metcon (AMRAP – Rounds and Reps)

“Home WOD”



60 Double-Unders/100 Singles

30 Dumbbell Reverse Lunges

15 Reverse Burpees

*Reverse burpee= Candlestick Squat

Metcon (Time)


Optional Active Recovery

Not For Time:

1000m Ski

1000m Row

1000m Bike


3 Rounds For Quality:

10 Wall Facing Squats Video

6 Turkish Get-Ups (Alternating)

10 Glute Bridges (Banded if possible)

*Complete a 3 KM Run if you have no cardio equipment.